In today’s ever changing and expanding world, it’s really hard to take the focus off of what happens to us externally, and turn inward for much needed relaxation and rejuvenation. With the dawning of each New Year comes the promise of a chance to start fresh, to transform – with stout resolution – into a person with a new set of goals for body and mind. But what about your spirit – your source from within? In my experience, I have found that it is actually easier to keep resolutions about my body and mind, when I make a discipline of meditating on my goals.

For some, the thought of meditation is daunting. Visions of a task that needs a ton of practice and requires you to shave your head and throw on a saffron robe complicate things, but I’m telling you it’s not that complex, really. I’ve included a couple of simple, yet powerful meditations here that will help you if you incorporate them into your life – I can’t tell you how they will help you personally, but I will tell you that they will help you in a positive way.

Open Eye Mediation: This is one relaxation technique that can be done for as little as five minutes, or as long as your time will allow. I have found it to be really helpful when I’m preparing to go into a business meeting, am going to do a task that requires intense focus, or when I feel some anxiety.

Go to a window, step outside and sit on a bench, or get to a place where you can see the sky.

Find a cloud, or focus on a tree limb with the sky behind, or perhaps the look at the horizon – you just want a fixed point of focus.

Notice the color(s) and detail that is in your fixed point of focus as you inhale and count to five in your mind.

Hold your breath for a count of five, and then release it for a count of five.

If any nagging thoughts pop into your head, or your mind is racing, just focus on the feeling of your breath coming in and going out for the five counts.

After a few moments, you will notice an “even” feeling come over you. At this point, say one of the following words to yourself, in your mind: peace, love, happiness or joy.

Before you finish, close your eyes and say “thank you” to yourself for taking the time to do this meditation.

40 Breaths Meditation: A relaxation technique which has traditionally been used as a sleep aid, this meditation requires that you be on your back on a yoga mat, or in your bed on your back, with your arms relaxed at your side, your palms facing up.

As you settle into this position, first tense your right hand by making a fist and squeezing, then relax it fully.

Repeat this action with your left hand.

Point your toes on your right foot and lift your leg slightly to tense it then relax it fully.

Repeat this action with your left foot and leg.

Gently roll the back of your head from side to side and settle it back in to a middle position.

Inhale through your nose for five counts, hold it for five counts, and release the breath from your mouth for five counts.

Repeat your inhaling and exhaling for 40 breaths.

If your mind wanders, remember to keep the focus on your breath as you inhale through your nose and exhale through your mouth.

Meditating is something that can be done at any time of the day. It’s beneficial to get into the habit of beginning your morning and ending your day with it. Even if it entails just making a list of things you are grateful for, and reviewing that list as you begin or end your day. This is now how I do my New Year’s countdown – with gratitude and peace – and these two qualities I wish for your New Year now, and in the beautiful years ahead! Happy New Year!

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